Understanding Heart Disease: 7 Steps to a Healthier Heart

Everyone has heard of heart disease, but do you know what it means? Heart disease is not just one condition — it's a broad category that includes a variety of disorders. From coronary artery disease that can lead to a heart attack to heart rhythm problems that can go undetected, heart disease encompasses a range of issues that can have serious implications for your health.

But there is good news. According to multiple heart experts, 80% of cardiovascular disease deaths are preventable.¹

Keep reading to uncover the secrets of heart health, dispel misconceptions about heart disease and find a seven-step action plan to help you create a heart-healthy lifestyle.

Heart Disease: A Comprehensive Overview

As you learn about the different types of heart disease, it helps to understand how the heart works. Your heart is a powerful muscle that pumps blood. It has two main functions: to send oxygen-depleted blood from the body to the lungs for oxygen pickup and to receive oxygen-rich blood from the lungs to pump it out to your entire body.²

You might find it surprising to learn that although the heart circulates blood around the body, it still needs its own blood supply. If your heart doesn't get oxygen from coronary circulation, you may experience chest pain. Keeping circulation smooth is key to heart health. Anything that hinders this oxygen delivery can lead to heart disease.

Heart disease, also called cardiovascular disease, includes conditions like heart attack, stroke and high blood pressure. Regular exercise and healthy eating habits can help reduce the risk of cardiovascular disease.

Cardiovascular disease is an umbrella term that can cover several different types of heart disease. Here's a closer look.

Coronary artery disease

Coronary artery disease (CAD) is also known as ischemic heart disease or atherosclerotic heart disease. CAD occurs when the arteries that supply blood to the heart muscle become narrowed or blocked due to plaque buildup. The narrowing restricts oxygen-rich blood flow, which can lead to chest pain or even a heart attack.³

Coronary artery disease is a progressive condition that develops over time. Predetermining factors include smoking, high blood pressure, high cholesterol, diabetes, obesity and a sedentary lifestyle.³

Common symptoms include chest pain (angina), shortness of breath and left arm pain. To manage CAD, lifestyle changes and medications can be used. In severe cases, you may need surgical interventions like angioplasty or coronary artery bypass surgery.

Congestive heart failure

Congestive heart failure (CHF) is a chronic condition that results in a buildup of fluid in the lungs, legs and other parts of the body due to the heart not pumping blood effectively. High blood pressure, coronary artery disease and other conditions that damage the heart muscle can cause CHF. It is a serious condition that requires careful management through lifestyle changes, medications and, in some cases, surgery or other interventions.⁴

Systolic congestive heart failure occurs when the heart cannot contract properly, reducing its ability to pump out blood. This results in decreased blood flow to the body's organs and tissues. Alternatively, diastolic congestive heart failure occurs when the heart cannot relax properly, leading to a decreased ability to fill with blood. This results in inadequate blood supply that can cause fluid buildup and shortness of breath.

Arrhythmia

Arrhythmia, also known as dysrhythmia or irregular heartbeat, is a condition in which the heart beats irregularly: too fast (tachycardia), too slow (bradycardia) or in an irregular pattern. Arrhythmias occur due to various factors, including coronary artery disease, electrolyte imbalances, medications or structural abnormalities in the heart.⁵

Arrhythmias can range from relatively harmless to life-threatening, depending on the type and severity. You may need medications, lifestyle changes or, in severe cases, procedures like ablation (a type of surgery) or an implanted pacemaker or defibrillator to treat arrhythmias.⁵

Heart valve disease

Heart valve disease, also known as valvular heart disease, occurs when one or more of the heart's four valves (mitral, aortic, tricuspid and pulmonary) do not function properly. Causes include birth anomalies, aging or damage from rheumatic fever or infections.⁶

Valve disorders can lead to stenosis (stiffness of the valve opening) or regurgitation (backflow of blood through the valve). Symptoms may include shortness of breath, fatigue and heart palpitations. Treatment options include medication, valve repair surgery or valve replacement surgery.⁶

Cardiomyopathy

Cardiomyopathy describes several diseases that affect the heart muscle and make it harder to pump blood effectively:⁷

• Dilated cardiomyopathy occurs when you develop an enlarged and weakened heart.

• Hypertrophic cardiomyopathy involves the thickening of the heart muscle.

• Restrictive cardiomyopathy causes the heart muscle to become stiff and unable to fill properly with blood.

• Arrhythmogenic right ventricular cardiomyopathy (ARVC) affects the right ventricle and leads to irregular heartbeats and heart failure.

Causes of cardiomyopathy include genetic factors, viral infections, alcohol abuse or other underlying conditions. Treatment may involve medications, lifestyle changes, implantable devices or, in severe cases, a heart transplant.⁷

Peripheral artery disease

Peripheral artery disease (PAD), also known as peripheral vascular disease, occurs when the arteries that carry blood to the legs, arms and other parts of the body become narrowed, stiffened or blocked due to plaque buildup. Reduced blood flow causes pain and numbness, particularly during physical activity.⁸

Predisposing factors include smoking, diabetes, high blood pressure and high cholesterol. Treatment may involve lifestyle changes, medications, angioplasty or, in severe cases, bypass surgery.⁸

7 Steps to a Healthier Heart

Your lifestyle is your best defense against heart disease. By following these seven simple tips, you can reduce the factors that contribute to heart disease, heart attack and stroke.

1. Choose foods your heart will love

Embrace a heart-healthy diet with more fruit, vegetables and whole grains while consuming less fat, red meat, sugar and salt.⁹ To make it easier to stick with healthier food choices, try setting aside time every week to plan healthy meals and snacks before creating a grocery list.

Here are some tips:⁹

• Swap heavy proteins for lean options like fish, beans or chicken.

• Discover the delicious rainbow of fruits and vegetables.

• Seek out the satisfying goodness of whole grains.

• Be a savvy shopper — check food labels and choose items low in sodium.

2. Stay active

Keep moving by including physical activity in your daily routine. In addition to helping you maintain a healthy weight, regular exercise can help lower blood pressure, which is important for a healthy heart.

Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.¹⁰ Or, talk to your doctor, who can make specific recommendations based on your health status and provide guidance on exercise routines (such as target heart rate and activity variety).

3. Get enough sleep

Take care of yourself by getting enough sleep regularly and reducing stress. A good rule of thumb is to aim for seven to nine hours of uninterrupted, quality sleep per night. For a better night's sleep, try going to bed and waking up at the same time every day. Find healthy ways to manage stress, like practicing deep breathing and setting aside time for activities you enjoy.

4. Avoid these two unhealthy habits

Smoking and tobacco use significantly raise the risk of heart disease by damaging blood vessels, increasing blood pressure and lowering good cholesterol. Even light smoking is harmful, and the dangers of secondhand smoke on heart health are well documented.¹¹

While the idea of a heart-healthy drink persists, the truth is that any amount of alcohol can take a toll on your heart. Regular consumption can lead to elevated blood pressure, irregular heart rhythms, weakened heart muscles and an increased risk of stroke. If your goal is optimal heart health, the safest choice is clear: Minimize or eliminate alcohol use, especially if you have existing risk factors for heart disease.¹²

5. Take care of your teeth and gums

Your dental health might be affecting your heart. Scientists have discovered traces of mouth bacteria in the arteries of some people who have passed away from heart attacks. Moreover, during the past few decades, studies have shown that people with inflammatory gum disease have heart attacks and strokes more often. The idea is that a mouth infection might trigger a chain reaction in your body, causing your immune system to go into overdrive.¹³

Look after your teeth and gums since oral health is directly related to overall health. Be sure to brush and floss daily and visit your dentist twice a year for a routine dental exam and teeth cleaning.

6. Know your numbers

In the United States, more than 1 in 3 adults have prediabetes. People with prediabetes and diabetes are more likely to develop heart disease and strokes.¹⁴

Key health indicators include blood cholesterol, blood pressure, blood sugar and weight. But even without noticeable symptoms, staying vigilant about these numbers is vital because you can have diabetes before warning signs appear.¹⁵

Important information to know about these key indicators include:¹⁵

Blood pressure: Blood pressure measures the force of blood against the arteries when the heart beats and rests. Healthy blood pressure is 130/80 mm Hg or less.

Cholesterol: There are two types of cholesterol: HDL (good) and LDL (bad). It's important to maintain a healthy cholesterol level by eating a balanced diet, exercising regularly and avoiding unhealthy lifestyle choices such as smoking and consuming unhealthy foods.

Body weight: Healthy weight varies by factors such as gender and genetics. A body mass index (BMI) of 18.5 to 24.9 is normal for most people. Alternatively, a waistline smaller than 35 inches for women and 40 inches for men is healthy.

Blood sugar: High blood sugar levels can lead to a range of health complications, including an increased risk of developing diabetes. If left uncontrolled, diabetes can lead to serious conditions such as heart disease, kidney damage, nerve damage and vision problems. Monitoring and managing blood sugar levels to reduce these risks and maintain overall health is important. A normal hemoglobin A1C (HbA1c) level is below 5.7%. A level between 5.7% and 6.4% implies prediabetes, and 6.5% or higher indicates diabetes.¹⁶

7. Reduce your stress levels

Chronic stress takes a heavy toll on your heart. It can lead to elevated blood pressure, inflammation and unhealthy habits that increase your risk of heart disease. Finding healthy ways to manage stress is paramount to protecting your heart.

Consider yoga, meditation or deep breathing techniques to calm your mind and body. Regular exercise is a fantastic stress-buster, so find a form of movement you enjoy. Prioritize quality sleep, as it gives your body a chance to reset and recharge. And don't hesitate to reach out. Connecting with friends, family or a therapist can provide much-needed support when stress feels overwhelming.¹⁷

Assemble Your Heart Care Dream Team

Paying attention to the risk factors and symptoms of heart disease is key to early detection and management, which can significantly improve outcomes. Whether you're concerned about coronary artery disease, heart failure or arrhythmias, recognizing symptoms like chest pain, shortness of breath, fatigue or an irregular heartbeat is key. By being proactive and working with a care team that includes specialists like cardiologists, primary care physicians, dietitians and exercise physiologists, you can create a comprehensive plan for preventive care and intervention. This team can help you manage risk factors like high blood pressure, high cholesterol, diabetes and obesity, ensuring you receive the best care possible to protect your heart health.

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Author Bio

Pamela Cagle, R.N., has extensive experience in a range of clinical settings, including ER, surgical and cardiovascular. For the past decade, she has leveraged her nursing experience in writing for health and technology publications, such as AARP, VKTR, the Council on Aging and others. She is passionate about blending her medical and storytelling expertise to bring authenticity to health and wellness topics.